September 25, 2015

Back at it today after a disappointing training day on Weds, and a rest day yesterday. Was a little intimidated by my program today, but after completion I feel good about my efforts!

Warmup:

Face up PVC & 2.5lb plate OH pass thrus - wide grip and sup grip. 3-4 min. + Bench Pigeon x 2 min. 2 SETS
+
5 Ring Rows
5 Push Ups (anatomic)
5 Wall Ball Shots
x 4 Sets

A. Jerk Stance Strict Press @ 31x1; 5-6 reps x 5 sets; rest 2min (80lbs +) 

• Set 1: #85 x 5 reps
• Sets 2-5: #90 x 5 reps

B1. Strict HSPUs; 4 reps x 8 sets; rest 1min
B2. Muscle Up; 3 reps x 8 sets; rest 1min 

• Did all sets Strict HSPU to 25's and abmat - didn't feel awesome today but got thru
• Did all MU sets of 3 UB - as I progressed, tried for faster sit up and did get higher in catch - still pressing out on all dips though!
• Stuck to programmed rest each set
• SET 1: 4 UB HSPU + 3 UB MU
• Video HSPU SET 1: https://youtu.be/0DqYrYesLhM
• Video MU SET 1: https://youtu.be/mBtBQClWBSQ
• SET 2: 2+1+1 HSPU + 3 UB MU
• Video MU SET 2: https://youtu.be/IbaY66Ingq8
• SET 3: 2+1+1 HSPU + 3 UB MU
• SET 4: 2+2 HSPU + 3 UB MU
• SET 5: 2+1+1 HSPU + 3 UB MU
• SET 6: 2+2 HSPU + 3 UB MU
• SET 7: 2+2 HSPU + 3 UB MU
• Video MU SET 7: https://youtu.be/xHNHQlIrreo
• SET 8: 2+2 HSPU + 3 UB MU
• Video MU SET 8: https://youtu.be/yasLrX09w0M

D. Butterfly pull-up; pause progression (http://gymnasticswod.com/content/butterfly-pull-progression-pt2)
Goal for this is to pause for 1 sec at top then work on your descent into next rep...see if you can connect a few this way

• Video ex. 1: https://youtu.be/R7TIUa2H_LI
• Video ex. 2: https://youtu.be/e-GWibv6Z9c
• I'm not sure if you're programming this work under fatigue on purpose, or if you are just thinking my shoulders will be nice and warm from the prior work. I feel like I'm not really able to get quality work on these because my grip is so shot (hands are raw from MU's) and I'm tired from the volume leading up to it. I'm frustrated with my progression on butterflies. I understand the components, but can't seem to put them together with proper chest height (not enough arm pull) and then lose rhythm. I get one or two and have to stop. I do multiple sets like the ones in video examples above, but it just doesn't seem like best effort work due to fatigue.

+
20min AMRAP:
6 Calorie Assault
8 Burpees 
24 Doubles 

• Total rounds completed = 9
• Finished 5 rounds by 10 Min
• Only broke dubs on 2 or 3 sets (around rep 15-17)